{"id":54664,"date":"2023-09-20T06:45:32","date_gmt":"2023-09-20T06:45:32","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=54664"},"modified":"2025-02-13T19:57:06","modified_gmt":"2025-02-13T19:57:06","slug":"calisthenics-to-build-muscle","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/","title":{"rendered":"Using Calisthenics To Build Muscle: Does It Work?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Can_Calisthenics_Build_Muscle_Mass\" >Can Calisthenics Build Muscle Mass?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Can_You_Body_Build_With_Just_Calisthenics\" >Can You Body Build With Just Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Youre_more_likely_to_be_consistent_with_calisthenics\" >You&#8217;re more likely to be consistent with calisthenics\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Youll_get_leaner\" >You&#8217;ll get leaner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Its_all_about_functional_strength\" >It&#8217;s all about functional strength\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Say_hello_to_better_flexibility_and_mobility\" >Say hello to better flexibility and mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Body_control_and_balance\" >Body control and balance?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Its_friendlier_to_your_wallet\" >It&#8217;s friendlier to your wallet\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Your_heart_will_thank_you\" >Your heart will thank you\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Want_a_stronger_core\" >Want a stronger core?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Your_mental_health_will_benefit_too\" >Your mental health will benefit too\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Its_a_sustainable_choice\" >It&#8217;s a sustainable choice\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#What_Calisthenics_Exercise_Builds_The_Most_Muscle\" >What Calisthenics Exercise Builds The Most Muscle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Classic_Push-Up_Target_Muscle_Group_Chest_Triceps_Shoulders\" >Classic Push-Up (Target Muscle Group: Chest, Triceps, Shoulders)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Pike_Push-Up_Target_Muscle_Group_Shoulders_Upper_Back\" >Pike Push-Up (Target Muscle Group: Shoulders, Upper Back)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Classic_Pull-Up_Target_Muscle_Group_Back_Biceps\" >Classic Pull-Up (Target Muscle Group: Back, Biceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Pistol_Squats_Target_Muscle_Group_Quads_Glutes_Hamstrings\" >Pistol Squats (Target Muscle Group: Quads, Glutes, Hamstrings)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Glute_Bridge_Target_Muscle_Group_Glutes_Hamstrings\" >Glute Bridge (Target Muscle Group: Glutes, Hamstrings)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Is_Building_Muscle_With_Calisthenics_Hard\" >Is Building Muscle With Calisthenics Hard?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#How_Long_Does_It_Take_to_Build_Muscle_with_Calisthenics\" >How Long Does It Take to Build Muscle with Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Is_Calisthenics_Easier_Than_Bodybuilding\" >Is Calisthenics Easier Than Bodybuilding?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#Is_Calisthenics_Easy_for_Bodybuilders\" >Is Calisthenics Easy for Bodybuilders?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You&#8217;ve heard a lot of good things about calisthenics, namely; you won&#8217;t need equipment, you can do it anywhere, and with the right skills &#8211; you won&#8217;t even need a trainer!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sounds perfect, doesn&#8217;t it?<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_to_build_muscle\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V1_ggl.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">That said, you can&#8217;t help but wonder if it\u2019s possible to build muscle with calisthenics, we&#8217;re talking real muscle that makes you lean and ripped. Can such a seemingly undemanding exercise push your body to its limits?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Well have I got news for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The right calisthenics workout to build muscle may be all you need to transform your body into a powerhouse of strength and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No, this isn&#8217;t just another fitness fad. It&#8217;s a tried and true method that has stood the test of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intrigued? Let me break down the science behind the <a href=\"https:\/\/betterme.world\/articles\/benefits-of-calisthenics\/\">benefits of calisthenics<\/a>, and how you can use it to achieve your dream physique.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Calisthenics_Build_Muscle_Mass\"><\/span><b>Can Calisthenics Build Muscle Mass?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, calisthenics\u00a0 can be as good a mass-building workout as weight lifting or bodyweight workouts (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But whether or not you see results, and how soon you see any results depends on three things &#8211; stimulus, recovery, and adaptation. And these aren&#8217;t just buzzwords, take it from me \u2014 they are the building blocks of an effective calisthenics muscle building workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stimulus, in our context, is the workout itself. It&#8217;s when you challenge your muscles by doing push-ups, pull-ups, squats, and other bodyweight exercises. This &#8216;stress&#8217; causes microscopic damage to the muscle fibers &#8211; necessary for muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\/S &#8211; this stimulus must be consistent and intensive enough to induce muscle hypertrophy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Recovery is when your body repairs these damaged muscle fibers through a cellular process where it fuses muscle fibers together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20847704\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adaptation is the body&#8217;s response to the stress it has been put under during the workout. After adequate repeated stimulus and recovery, your body adapts by building stronger and bigger muscles to handle the stress over time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20847704\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, can calisthenics build muscle? Absolutely. A well-designed calisthenics workout plan that progressively overloads your muscles can stimulate muscle growth just like weight lifting. It&#8217;s all about applying the right amount of stress, allowing your body to recover, and consistently pushing your limits to force your body to adapt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, your body doesn&#8217;t know if you&#8217;re lifting weights at the gym or doing bodyweight exercises at a park. All it knows is that it needs to get stronger to survive the stress you&#8217;re putting it under.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_to_build_muscle\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Body_Build_With_Just_Calisthenics\"><\/span><b>Can You Body Build With Just Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, calisthenics alone is enough to body build and achieve a lean, toned physique. It&#8217;s a common misconception that you need heavy weights and fancy gym equipment to build muscle. The truth is, you can use the resistance of your own body weight through calisthenics exercises to build muscle effectively (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the key aspects of a muscle-building workout is progressive overload, which means gradually increasing the stress placed on your body during exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In weightlifting, this is typically done by adding more weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In calisthenics, you can achieve progressive overload by increasing the number of reps, decreasing rest time, modifying the exercise to make it harder, or a combination of these.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_to_build_muscle\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54668\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2-1024x576.png\" alt=\"building muscle with calisthenics\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/12-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics to gain muscle is not only possible but also advantageous in many ways. Below, I go over the benefits of using calisthenics exercises to build muscle:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youre_more_likely_to_be_consistent_with_calisthenics\"><\/span><b>You&#8217;re more likely to be consistent with calisthenics\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calisthenics requires no equipment and little space, meaning you can do it anywhere, anytime. This makes it much easier to stick with a consistent calisthenics workout than one that needs heavy weights or expensive machines.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youll_get_leaner\"><\/span><b>You&#8217;ll get leaner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weight lifting focuses on building muscle mass which can increase metabolism and in turn contribute to fat loss. Calisthenics, on the other hand, uses your own body weight as resistance and you can also increase the intensity of the workout by doing more reps or changing to harder exercises. This makes it a great exercise for burning fat and getting leaner at the same time.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Its_all_about_functional_strength\"><\/span><b>It&#8217;s all about functional strength\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unlike some gym workouts that focus on one muscle group at a time, calisthenics engages multiple muscles all at once. It&#8217;s like a team effort, with all your muscles working together to make you stronger for day-to-day tasks (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Say_hello_to_better_flexibility_and_mobility\"><\/span><b>Say hello to better flexibility and mobility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With calisthenics, you&#8217;re often moving your body through a full range of motion. This could not only make you more flexible but also improve your mobility (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Talk about a win-win!<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_control_and_balance\"><\/span><b>Body control and balance?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Count me in &#8211; mastering your own body weight? It&#8217;s a skill that comes with calisthenics and it&#8217;s not just for athletes. Better balance and coordination can make everyday activities a breeze!<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Its_friendlier_to_your_wallet\"><\/span><b>It&#8217;s friendlier to your wallet\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ditch the expensive gym memberships and equipment. Calisthenics is a low-cost, high-reward way of building muscles, perfect for those watching their budget.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_heart_will_thank_you\"><\/span><b>Your heart will thank you\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Because they have an aerobic element, many calisthenics exercises get your heart pumping, promoting blood circulation and boosting your overall heart health.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Want_a_stronger_core\"><\/span><b>Want a stronger core?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calisthenics has got you covered &#8211; many calisthenics exercises need a tight core for stability, which can result in a stronger, more defined midsection, improved posture, and less back pain (<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_mental_health_will_benefit_too\"><\/span><b>Your mental health will benefit too\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calisthenics can help you reduce stress, improve your mood, and keep you focused. It&#8217;s not just about physical strength, but mental well-being too (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Its_a_sustainable_choice\"><\/span><b>It&#8217;s a sustainable choice\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Let&#8217;s face it, we&#8217;re all getting older. But with calisthenics, you have a workout that can adapt with you as you age or face different physical conditions. It&#8217;s a lifelong fitness solution that&#8217;s always there when you need it.<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/calisthenics-bicep-workout\/\">Calisthenics Bicep Workout: 5 Ingenious Exercises With &amp; Without Bars.<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Calisthenics_Exercise_Builds_The_Most_Muscle\"><\/span><b>What Calisthenics Exercise Builds The Most Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Compound exercises are the best for building muscle. These are exercises that engage multiple muscle groups simultaneously, and it makes sense why they are so effective &#8211; you can lift more weight and challenge your body more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">I like to think of the fundamental movements in calisthenics as compound movements: push-ups, pull-ups, squats and dips are all excellent exercises for building muscle mass. These four exercises alone can form the basis of your entire workout routine if you&#8217;re looking to build muscle using calisthenics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a more advanced workout, add plyometric exercises such as jump squats and burpees to your routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_to_build_muscle\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54669\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2-1024x576.png\" alt=\"Calisthenics workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Below, I&#8217;ll take you through the steps of my favorite mass building exercises that may work for any calisthenics routine:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Classic_Push-Up_Target_Muscle_Group_Chest_Triceps_Shoulders\"><\/span><b>Classic Push-Up (Target Muscle Group: Chest, Triceps, Shoulders)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Classic Push-Up is a staple in any calisthenics <\/span> <span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/exercises-to-build-chest\/\">exercises to build the chest<\/a>. This exercise targets the chest, triceps, and shoulders, helping you develop upper body strength and size.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s an excellent calisthenics workout to build muscle because it engages multiple muscle groups simultaneously, leading to increased muscle activation and growth. Here&#8217;s how to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body straight from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your chest almost touches the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your body throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles to maintain stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pike_Push-Up_Target_Muscle_Group_Shoulders_Upper_Back\"><\/span><b>Pike Push-Up (Target Muscle Group: Shoulders, Upper Back)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Pike Push-Up is a calisthenics exercise that targets the shoulders and upper back. It&#8217;s a fantastic way to gain upper body strength without weights. This exercise is particularly beneficial for those interested in calisthenics to gain muscle as it mimics the overhead press, a popular weightlifting exercise. Follow these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a downward dog position with your hips high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your upper body until your head almost touches the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and your hips high throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust your feet closer or further from your hands to modify the difficulty.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Classic_Pull-Up_Target_Muscle_Group_Back_Biceps\"><\/span><b>Classic Pull-Up (Target Muscle Group: Back, Biceps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Classic Pull-Up is one of the best muscle building exercises in calisthenics. It targets your back and biceps, two large muscle groups, making it an effective part of a mass building workout. Here&#8217;s how:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by grabbing a bar with an overhand grip, hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your body up until your chin is above the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down in a controlled manner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try not to swing or use momentum to pull yourself up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pistol_Squats_Target_Muscle_Group_Quads_Glutes_Hamstrings\"><\/span><b>Pistol Squats (Target Muscle Group: Quads, Glutes, Hamstrings)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pistol Squats are a powerful calisthenics exercise to build muscle in your lower body. They target the quads, glutes, and hamstrings, and also improve balance and mobility. Here&#8217;s how to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg with the other leg extended straight in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself into a squat while keeping the extended leg off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go as low as you can while maintaining balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps, then switch legs.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridge_Target_Muscle_Group_Glutes_Hamstrings\"><\/span><b>Glute Bridge (Target Muscle Group: Glutes, Hamstrings)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Glute Bridge is another fantastic exercise for those following a calisthenics diet to build muscle. It targets the glutes and hamstrings, helping to build a strong and muscular lower body. Here&#8217;s how to execute it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the ground by squeezing your glutes until your body forms a straight line from your shoulders to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back down to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_to_build_muscle\">Get your life moving in the right direction with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Building_Muscle_With_Calisthenics_Hard\"><\/span><b>Is Building Muscle With Calisthenics Hard?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building muscle with calisthenics is not inherently hard, but it does require a different approach compared to traditional weightlifting. The difficulty might depend on your fitness level, your familiarity with bodyweight exercises, and your dedication to consistent training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics exercises use your own body weight as resistance, which can be an effective way to build muscle. However, to make significant progress, you need to understand the principles of progressive overload, which involves gradually increasing the stress placed on your body during exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0In calisthenics this can be achieved by increasing the number of repetitions, reducing rest time, or modifying the exercise to make it more challenging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another factor that could make building muscle with calisthenics seem hard is the type of physique you&#8217;re aiming for. If your goal is a bodybuilder-type physique with extremely large muscles, calisthenics might not be the most efficient way to achieve that. This form of training tends to build a lean, athletic physique rather than massive bulk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, while calisthenics is excellent for building upper body and core strength, developing the lower body might be more challenging, compared to traditional weightlifting. That said, there are still effective calisthenics exercises for the lower body, such as pistol squats and glute bridges.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_to_build_muscle\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54670\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/15-2-1024x575.png\" alt=\"calisthenics workout to build muscle\" width=\"770\" height=\"432\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/15-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/15-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/15-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/15-2-1637x920.png 1637w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/15-2.png 1922w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">In terms of risk of injury, calisthenics can be\u00a0 safer than weightlifting if done correctly. That\u2019s why our guide on <a href=\"https:\/\/betterme.world\/articles\/how-to-relax-back-muscles\/\">how to relax back muscles<\/a> emphasizes correct form.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to start with exercises that match your current fitness level and gradually increase the intensity as your strength and endurance improve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, consistency is an aspect that one may struggle with. To build muscle with calisthenics, you need to stick with your workout plan and also ensure you&#8217;re consuming a nutrient-rich diet to support muscle growth and recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, while building muscle with calisthenics may present its own unique challenges, it&#8217;s definitely possible and not necessarily harder than other forms of training. With the right approach and commitment, you can achieve significant muscle growth and numerous other fitness benefits from calisthenics.<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/plyometrics-vs-calisthenics\/\">Plyometrics Vs Calisthenics: Which One Should Beginners Do?<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_Build_Muscle_with_Calisthenics\"><\/span><b>How Long Does It Take to Build Muscle with Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;how long does it take to build muscle&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:829,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/betterme.world\/articles\/how-long-does-it-take-to-build-muscle\/\">How long does it take to build muscle<\/a>?\u00a0<\/span>On average, noticeable muscle growth and strength improvements can typically be seen after about 4-6 weeks of consistent, high-intensity calisthenics training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, exactly how much time it takes to build muscle with calisthenics varies greatly depending on several factors including your starting fitness level, genetic factors, consistency, and the intensity of your workouts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Easier_Than_Bodybuilding\"><\/span><b>Is Calisthenics Easier Than Bodybuilding?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whether or not <a href=\"https:\/\/betterme.world\/articles\/powerlifting-vs-bodybuilding\/\">calisthenics is easier than bodybuilding<\/a> depends largely on one&#8217;s perspective and fitness goals. Bodybuilding typically involves lifting heavy weights in a gym setting and focuses on isolating specific muscle groups for hypertrophy (muscle growth).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics, on the other hand, primarily uses bodyweight exercises that often engage multiple muscle groups at once and can be done nearly anywhere. Some may find calisthenics easier because it doesn&#8217;t require gym equipment and tends to promote a more balanced and functional physique.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, others might find bodybuilding easier because weight progression is more straightforward, and it can be easier to target specific muscles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Easy_for_Bodybuilders\"><\/span><b>Is Calisthenics Easy for Bodybuilders?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They may have an advantage when starting calisthenics, due to their existing muscle strength and knowledge of exercise form and technique. However, calisthenics also requires a good deal of flexibility, balance, and core strength, which are not always the primary focus in bodybuilding.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, while bodybuilders might find some aspects of calisthenics easier due to their strength, they may also face challenges, especially with exercises that require a high level of body control and coordination. But with consistent practice, bodybuilders can certainly excel in calisthenics.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So &#8211; does calisthenics work for muscle building? Yes indeed! Calisthenics can be used to effectively build muscle mass, with the right approach. With compound exercises, increasing intensity and progressive overload, your body can adapt by building muscle mass. Calisthenics also has additional benefits like improved flexibility, balance, and mental well-being. All in all, it is a great choice for most anyone looking to get stronger or build muscle.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_to_build_muscle\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V2_ggl.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve heard a lot of good things about calisthenics, namely; you won&#8217;t need equipment, you can do it anywhere, and with the right skills &#8211; you won&#8217;t even need a trainer! Sounds perfect, doesn&#8217;t it? That said, you can&#8217;t help but wonder if it\u2019s possible to build muscle with calisthenics, we&#8217;re talking real muscle that [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":54667,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267],"tags":[],"coauthors":[45],"class_list":["post-54664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Using Calisthenics To Build Muscle: Does It Work? - BetterMe<\/title>\n<meta name=\"description\" content=\"Is using \u2605 CALISTHENICS TO BUILD MUSCLE \u27a4 a viable option? Read on to find out the answer and learn more about the benefits and challenges of calisthenics for muscle building.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Using Calisthenics To Build Muscle: Does It Work?\" \/>\n<meta property=\"og:description\" content=\"Is using \u2605 CALISTHENICS TO BUILD MUSCLE \u27a4 a viable option? Read on to find out the answer and learn more about the benefits and challenges of calisthenics for muscle building.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-13T19:57:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Using Calisthenics To Build Muscle: Does It Work?\",\"dateModified\":\"2025-02-13T19:57:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/\"},\"wordCount\":2451,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You've heard a lot of good things about calisthenics, namely; you won't need equipment, you can do it anywhere, and with the right skills - you won't even need a trainer!<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Sounds perfect, doesn't it?<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_to_build_muscle\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V1_ggl.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That said, you can't help but wonder if it\u2019s possible to build muscle with calisthenics, we're talking real muscle that makes you lean and ripped. Can such a seemingly undemanding exercise push your body to its limits?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Well have I got news for you.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The right calisthenics workout to build muscle may be all you need to transform your body into a powerhouse of strength and endurance.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">No, this isn't just another fitness fad. It's a tried and true method that has stood the test of time.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Intrigued? 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Read on to find out the answer and learn more about the benefits and challenges of calisthenics for muscle building.","og_url":"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-02-13T19:57:06+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Using Calisthenics To Build Muscle: Does It Work?","dateModified":"2025-02-13T19:57:06+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/"},"wordCount":2451,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-to-build-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle.png","articleSection":["Calisthenics","Calisthenics for men"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You've heard a lot of good things about calisthenics, namely; you won't need equipment, you can do it anywhere, and with the right skills - you won't even need a trainer!<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Sounds perfect, doesn't it?<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_to_build_muscle\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4_2023_07_03_Oleh_GifCalisth_V1_ggl.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">That said, you can't help but wonder if it\u2019s possible to build muscle with calisthenics, we're talking real muscle that makes you lean and ripped. 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